What to eat after a workout, according to a registered dietitian

What to eat after a workout, according to a registered dietitian

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SALT LAKE CITY — “What is the best thing to eat after I work out?”

I get asked this question a lot, so I thought we could break it down today.

I want to preface this article by encouraging you to find a physical activity that you truly enjoy. Exercise can be a great way to connect with your body, and finding something you love doing is the best motivator for long-term sustainability. Engaging in physical activity can increase muscle mass, improve energy levels, decrease chronic disease risk and help improve mental health and memory. Performing exercise isn’t a way to “earn” your food, should never be used as a punishment, and it doesn’t need to be boring.

Now, let’s get into the most common post-exercise nutrition questions.

Q: How soon after my workout should I eat?

A: If you are training or competing in an event within the next eight hours, it is recommended to consume carbohydrates (think bread, pasta, oatmeal, fruit), in frequent intervals starting immediately after exercise to increase the amount of carbohydrate stored in your muscles. You may also consider having some protein to aid in the recovery process. If you are not competing in the next eight hours, try to get a meal or snack in the next couple hours.

Q: What if my workouts are not very long or strenuous? Do I need to refuel?

A: You tell me. Are you hungry after your workout? Has it been several hours since you ate? Do you have time for a meal or snack in the next few hours? Do you notice a difference in energy levels or mood if you eat? Take the time to check in with your hunger cues after your activity and eat accordingly.

That being said, some activities require more intensive post-workout nutrition than others. During more intense exercise (think lifting weights, group fitness classes, prolonged cardiovascular exercise, etc.), your muscles use carbohydrates as their main source of fuel. Therefore, it’s important to replace carbohydrate stores after these types of activities. Additionally, during these types of exercises, your muscles are damaged. So, after a more intense workout, you should pair these carbohydrate foods with a source of protein to help repair and rebuild your muscles.

Q: What about the “anabolic window”? I thought I had to eat protein within 30 minutes of exercising?

A: That window of time is actually roughly 3-4 hours. Muscle protein synthesis, or muscle growth, can be active for up to 24 hours after activity. Choose several protein-containing meals and snacks within that time frame.

More health tips:

Q: Do I need to be supplementing with protein powder?

A: Nope — protein supplements are just one option. You can get all the protein you need from real food. Dairy foods (milk, cottage cheese, yogurt), meat, fish, legumes, nuts and seeds are all excellent sources of protein. Side note: The FDA does not regulate the quality of supplements to the same level that it does for food items, meaning they may be contaminated with potentially hazardous substances. If you want to better ensure the quality of a supplement, look for a supplement that has been tested and certified by a third-party organization (NSF, USP, Informed Choice).

Q: What if I have a poor appetite after exercise? What should I eat then?

A: Start with something small when you can stomach it. Perhaps you can’t handle a meal, but can you try a smoothie, milk or a sports drink. Find a flavor that sits well with you — for me, that’s something sweet.

Q: Are sports drinks necessary?

A: Sports drinks, such as Gatorade and Powerade, serve the purpose of replenishing electrolytes and carbohydrate stores during and after prolonged intense exercise. Water is probably just fine for the majority of people. Bonus: It’s free.

Q: How much protein do I need?

A: It depends. At the minimum, aim to include a protein-rich food at each meal throughout the day. If you want specifics, talk to a sports dietitian.

Q: What are the “best” foods to eat after exercise?

A: The ones you like to eat, along with some knowledge of how to choose combinations of carbs and protein that make you feel your best. This may take some practice. Remember: There are no magic foods.

That said, I typically recommend including a protein food, a carbohydrate food and a fruit and/or veggie in the majority of your meals — regardless if you are eating after a workout or not. Here are some of my favorites — you could try any of these.

  • Scrambled eggs, toast and fruit
  • Sandwich with turkey, tomato, lettuce and fruit
  • Smoothie with Greek yogurt, banana and berries
  • French toast, cottage cheese and fruit
  • Salmon, pesto pasta and roasted asparagus

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Q: How much fluid should I be drinking post-activity?

A: A good way to check your hydration status is by color of your urine. Ideally, you want your urine to be a light yellow-to-clear color. Keep in mind that it’s best to sip fluids continuously throughout the day, rather than chugging a whole water bottle in two minutes, as your body is able to retain more fluid when you do so.

Finally: Remember that these are guidelines, not hard and fast rules. Everyone’s body will be different, and what works for others may not work for you. Focus on choosing options that make you feel your best so that you can do your favorite activity for years to come.


Editor's Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to (a) be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; (b) create, and receipt of any information does not constitute, a lawyer-client relationship. You should NOT rely upon any legal information or opinions provided herein. You should not act upon this information without seeking professional legal counsel; and (c) create any kind of investment advisor or financial advisor relationship. You should NOT rely upon the financial and investment information or opinions provided herein. Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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